Nutrition

Women Triathlete Nutrition Plan and Supplements For Enhanced Performance

Female triathletes have benefited from scientific and nutritional advancements in sport and athletics like most modern athletes. Age-old sports problems like lack of energy, cramps and injuries have not been cured, but the answers to why they happen and how to try to prevent them are finally being answered.

glycogen

There are times when all female triathletes experience what is called a “bonk” or bonking. Despite the funny name or any double meanings you may think of, it’s not much fun to experience fucking, it involves running out of energy completely or hitting the proverbial “brick wall”.

Triathletes are crazy because their body depletes its glycogen stores with physical exertion and this results in a feeling of lack of energy, continuing your physical activity becomes like running in quicksand.

How your body burns stored glycogen and fat calories depends on how much effort you put in during a run or workout. If you do intensive triathlon training for an hour on an empty stomach, you will most likely end up having a “bonk”. If, on the other hand, you do a more moderate hour-long workout without eating anything, your body will use stored fat and glycogen and you will still have enough reserves to get by.

Professional athletes are taught to train their bodies to primarily use stored fat, instead of just their glycogen stores. Using a monitor, they observe their heart rate while training in different heart rate zones, they can then determine how their body reacts in different conditions and intensities and learn how much energy they need to achieve their best performance and how to burn their glycogen and fat at different ratios.

The average female triathlete may not be a professional, but she still has to prevent an energy deficit during a race or triathlon training. First of all, it is essential to use a nutrition plan designed for triathlon and to ensure that there is always a good supply of energy gels and sports drinks formulated to compensate for the deficit in glycogen stores. your run or workout.

Dehydration

Even non-athletes constantly hear advice from doctors about drinking enough water to prevent dehydration and other health problems.

The average person consumes about 1.5 gallons or more of water per day in normal bodily activities and breathing. If you train with the intensity necessary to participate in a triathlon, your water intake will increase and it is recommended that you drink at least 4 oz of water every 15 minutes.

Most triathletes and other athletes should drink at least one bottle of water for every hour of exercise they do, and even more while racing.

Never wait until you are already thirsty to drink water. Thirst is our body’s built-in alarm for dehydration, and proper hydration should be practiced even if you’re not thirsty.

Hydration of your body for training and triathlon races should begin several days before the planned activity, and if you train several times a day, proper hydration is even more important. Dehydration causes your blood to thicken and forces your heart to work harder to pump blood throughout your body, you will have a higher heart rate and your physical performance will decrease. Dehydration can also lead to muscle cramps which can greatly affect your sports performance.

Hyponatremia

Along with health issues and dehydration, triathletes can also suffer from hyponatremia, an electrolyte disturbance in which the plasma has a lower than normal sodium concentration. During training or racing in a hot climate, the body sweats excessively and loses a large amount of sodium, which leads to muscle cramps, nausea, headaches, vomiting, disorientation and disturbances in speech.

Ironman athletes are prone to hyponatremia due to the extreme nature of the event. Many female professional triathletes fight sodium loss by taking salt tablets that not only replace sodium in the body, but also help the body absorb water.

The good thing for the average triathlete is that much of this type of research is available to anyone, and the cures and preventative measures aren’t expensive treatments, but simple things that are essentially “tricks of the trade.” .

Most of these simple remedies have been well-tested in the field to help you push yourself harder and improve your training and race times without any ill effects on your health.

As long as your doctor has cleared you for triathlon training beforehand and you tell them what diet and supplements you are taking, you should be able to start testing some of them and slowly become a better female triathlete.

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